A) Power Snatch Complex
On The :90 x 6 Rounds
- 1 Hang Power Snatch + 1 Power Snatch
- THEN -
” Christabel “
3 Rounds For Time:
500m Row
12 Power Snatches (135,95)
21 Box Jumps (24,20)
” SWEAT “
AMRAP 22:
500m Row or 400m Run
20 Alternating DB Power Snatches
20 Box jumps
1:00 Wall-Sit
“ Gone Baby Gone “ (All Classes)
5 Rounds of:
1:00 Double Unders
1:00 Wallballs
1:00 DB Complex (50/35 x 2)
1:00 Calorie Row
1:00 Rest
—> DB Complex = 1 DB Push-Up + 1 DB Row Right + 1 DB Row Left <—
“ Schrute Farms “ (ALL CLASSES)
OTM X 25 (5 Rounds)
1) :45 Max DB Snatches (50/35)
2) :45 Max Calorie Assault Bike
3) :45 Max Bar Muscle-Ups
4) :45 Max Slam Balls (30/20)
5) Rest
“ Celebrate “ (All Classes)
Teams of 2 (20 Minute Cap)
For Time:
100 Wallballs (20,14)
80 Cal Row
60 DB Snatches (50,35)
40 Box Jump Overs (30,24)
20 Bar Muscle-Ups
* Divide Reps As Desired *
“ Tune Squad ”
(All Classes)
Teams of 2
AMRAP 25:
200 DU
100 Cal Row
80 DB Snatches (50,35)
60 TTB
40 Burpees Over Rower
20 Bar Muscle-Ups
* Divide Reps As Needed
“Flintstones” (All Classes)
AMRAP 20:
50 Wallballs (20/14)
40/30 Calorie Assault Bike
30 Toes to Bar
20 Dumbbell Snatches (Heavy)
“ Gilbert Grape ” (All Classes)
AMRAP 18:
30 Wallballs (20,14)
90 Double Unders
30 DB Snatches (50,35)
* Rest 1:00 After Each Completed Round *
- THEN -
Coaches Choice Buy-Out
“ Central Air ”
On The 5:00 x 4 Rounds:
20 Alternating DB Snatches (50/35)
20 Wallballs (20,14)
20/15 Calorie Row
“ SWAMP ASS 2.0 “
8 Rounds of :20 on / :10 off For Each Of The Following:
- Calorie Row
- Push Press (75/55)
- Box Jump Overs (24/20)
- Dumbbell Snatches (50,35)
* SWEAT will sub DB Push Press *
“ Tweety Bird “
Teams of 2
A) AMRAP 18:
12/9 Cal AB
12 DB Snatches
4 Bar MU
* You Go / I Go Alternating Full Rounds *
- Rest 7 Minutes -
B) For Time:
100 Single DB Box Step-Ups (24/20, same weight as A)
* Divide Step-Ups As Needed *
”SWEAT”
AMRAP 22:
25 Dumbbell Snatches
20/15 Calorie Bike
15 Dumbbell Box Step-Ups (24″/20″)
10 C2B Pull-Ups
* Rest 1 Minute After Completing Each Round *
“ WZA Online Challenge Workout 2 ”
16 Minute AMRAP:
40 Alt DB Snatches (50, 35lb)
40 Pull-Ups
30 DB Burpees
30 C2B Pull-ups
20 Devil Presses
20 Bar Muscle-ups
“Cool Whip”
3 Rounds:
21/15 Calorie Row
75 Double Unders
Directly Into…
3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees
“ Baccarat “ (All Classes)
Teams of 2
AMRAP 20:
500m Assault Bike
4 Bar Muscle-Ups
12 DB Snatches (Athletes Choice)
* Partners will alternate full rounds *
“ Freight Train ” (All Classes)
A) AMRAP 8:
20 DB Snatches (50,35)
10 Assault Bike Cals
- Rest 2 Minutes-
B) AMRAP 8:
20 Wallballs (20,14)
10 Calorie Row
"SLASHER"
AMRAP 13:
50 Alternating Dumbbell Snatches (50/35)
40 Burpees
30 Toes to Bar
20 HSPU
